Friends, in this article, we will tell you how to use "healthy" methods without blindly and aggressively eating to reduce excess weight. Some of the techniques in this article are unique and cannot be found anywhere else. Consider "traditional" weight loss methods and "non-traditional" weight loss psychology.
If slim is your goal, then follow our simple tips to point your thoughts, feelings and actions in the right direction, and you will be successful!
Psychology: How to lose weight? go!
Of course, since we don’t know your weight and other data, we can’t make a specific plan for you to lose X kilograms in Y weeks.
However, we will provide you with the best advice, and its effect has been scientifically proven many times. We will not load terms, numbers and other boring content for you. We will briefly introduce nutrition and physical exercise, and detail the psychological aspects of weight loss.
How much weight can you lose in 1 week?
On the Internet, you will find many articles and websites, which can guarantee that you can reach your goals in a short time. Unfortunately, many of them are not applicable to real life. Don't believe in fairy tales. Check everything first.
There are many factors to consider in weight loss, and there is no magic pill. These factors include your age, height, body fat percentage, current eating habits, physical exercise, etc.
There is still a general rule of how much weight can be lost in a week. Nutritionists believe that you can lose up to 1. 5 kilograms without harming your health. Therefore, don't be fooled by ignorant promises, check and think about their suggestions before applying.
The excess weight is fat! Of course, you always want to lose fat, but you may also lose water or glycogen (sugar in the body). The latter usually occurs when you start a carbohydrate diet.
Four ways to lose weight
There are 4 types of weight loss. If you look at any diet, it will somehow refer to one of the following four ways:
- food;
- Sports;
- Stress management;
- Thinking.
In order not to overwhelm you, we have divided the 16 tips given in this article into these 4 categories. Therefore, everyone will find their own things.
But first, let's compare weight loss with diet and exercise.
Diet or exercise
If you look at a study that lasted more than 15 weeks, you can see the following results (number of pounds lost after 15 weeks):
- No exercise group diet: weight loss 10. 7 kg.
- No diet exercise group: 2. 9 kg.
- Sports diet group: 12. 0 kg.
Obviously, nutrition is more important than exercise.
1. Diet
8 of the 16 tips in this article are all about diet. Almost all of these factors affect the quantity and quality of food consumed. With their help, you can lose weight even if you do not participate in sports.
Technique 1:Eat slowly. This sounds like a joke, but you will be surprised at the effectiveness of this technique.
Compared with people who eat faster, people who eat slower are 115% more likely to be overweight.
Here are some instructions:
- The average meal time for a person is 10-15 minutes. If you eat slowly, you should eat less during this period and consume fewer calories. This is logical.
- You chew vigorously, which will also reduce calories.
- The blood sugar level is not obvious, so it is easier to burn fat.
"A healthy lifestyle will take away your bad health, lethargy and fat"
Jill Johnson
Technique 2:Start a new day like cheese!
Many people start their day with carbohydrates. The disadvantages are as follows:
- Carbohydrates have a high "nutritional factor", which makes you eat more and more.
- Carbohydrates cause an increase in insulin, which leads to the accumulation of fat in the tissues.
Breakfast should be protein instead of carbohydrates. Studies have shown that eating protein for breakfast can cause:
- People’s perception of food has decreased by 60%;
- People’s appetite for snacks is reduced by 50% at night;
- People eat 400 calories less every day.
This is a great way to reduce calories and lose weight quickly.
Technique 3:Drink half a liter of water before each meal.
This will speed up your weight loss by 40%! Studies of adults and the elderly have shown that drinking half a liter of water 15-30 minutes before a meal can reduce weight by 44% within 12 weeks compared with people who do not drink water before meals.
There is an explanation for this: drinking half a liter of water before meals will reduce hunger, which will eventually lead to reduced food consumption.
In addition, people often confuse thirst and hunger. Drink a glass of water to make sure you are really hungry.
Tip 4:Avoid soda and sweet juices.
For many people, the problem is that they do not read the work. You need to know that soda and juice are your worst enemies because they are rich in sugar.
But there is a nuance here. This does not apply to freshly squeezed natural juices because they contain fruit fiber. This slows down the absorption of sugar. If these fibers are removed from the juice, it will be poorly absorbed by the body.
Substituting water for high-calorie beverages can help you lose weight.
Here are some facts about soda:
- Drinking carbonated beverages (compared to water or even juice) is more likely to develop diabetes.
- Drinking a glass of soda a day increases the risk of diabetes by 33%.
- Drinking soda every day is associated with a 67% increase in the risk of type 2 diabetes.
- Artificial sweeteners are addictive, so soda is hard to give up.
- In an animal study conducted on rats consuming artificial sweeteners, the following happened: They eat more and their metabolism slows down. The same thing can happen to a person.
Tip 5: Avoid using "hidden" sugar.
About 80% of all products sold in supermarkets contain sugar. Even if it is not written directly. The fact is that manufacturers often "encode" sugar using words that customers don't understand. Most of these aliases end in "ose" or contain terms such as "syrup" or "molasses".
"If you don't give yourself the best body, you are just robbing yourself. "
Gillian Owen
So we splurge. Indeed, if we do not recognize the code word, we will assume that the product contains no sugar.
There is another trick. Manufacturers of sugar-containing substances usually indicate at the end of the composition. Many people did not finish reading the composition at all and were misled.
Important! Be sure to read the ingredient list and find the hidden sugar by code name.
Tip 6:Eat less carbohydrates.
People eat too many carbohydrates. If you compare our current eating habits with those of people in nature, you can understand that we, urban residents, have deviated from the right path.
In a study in 2000, scientists determined how many carbohydrates people who live in harmony with nature consume. If we compare it with the average diet of modern people, we come to the following conclusion:
- Born: protein 19-35% fat: 28-47% carbohydrate: 22-40%; Urban people: protein: 15% fat: 30% carbohydrate: 55%.
Therefore, you must remove some carbohydrates and replace them with healthy fats and proteins.
Tip 7:Eat more fiber.
Adding fiber to the diet can reduce insulin in the blood. Fiber is found in vegetables, fruits, nuts, seeds, dark chocolate, grains and legumes.
Dietary fiber also provides a faster feeling of fullness, which means you can automatically eat less. The reason is that fiber takes a long time to digest.
Therefore, it is recommended to add one of these foods to every meal.
Tip 8:Take carbohydrates and protein after exercise.
If you eat carbohydrates immediately after exercise, your body will continue to burn fat.
Carbohydrates can also help muscle regeneration by activating growth hormone HGH. Muscles need protein.
2. Sports
The following 2 techniques are related to sports.
Technique 9:Short but intense exercise.
In terms of exercise, people usually start with aerobic exercise. But aerobic exercise has some disadvantages.
Therefore, through short but intense exercise, you can burn 7 times as much fat as aerobic exercise. Because in these trainings, you need short-term training, so you need to alternate training. For example, perform vigorous exercise for 30 seconds and then rest for 10 seconds.
<5 sets of 20 minutes of high-intensity exercise will be much more beneficial than the same 20 minutes of aerobic exercise.Tip 10: Exercise before meals.
This is a unique technique.
Weight loss is due to a decrease in the release of insulin, because it becomes completely unnecessary. Excessive release of insulin is your enemy because it causes fat formation and storage, especially near the abdomen.
Exercising before meals will provide energy to your muscle cells.
"A man who can eat everything without getting fat should not do this when there are women"
Rita Radner
Of course, you cannot do vigorous exercise before every meal, but you can do some brief exercises, such as squatting, beating an imaginary punching bag, etc.
3. Stress Management
Regarding weight loss, stress is an underestimated topic. If you have been under a lot of stress recently, you will lose weight more slowly as you lose weight.
Let's continue our prompt line.
Tip 11: Avoid long-term stress.
Stress releases the anti-stress hormone cortisol.
If cortisol levels are high, it can cause fat to be deposited on the stomach. In addition, blood sugar levels rise, making weight loss very difficult.
If you eat too much, you may be under a lot of stress. It will also increase the amount of cortisol.
By the way! Cortisol is not your enemy. It is a hormone designed to reduce the harmful effects of stress. Cortisol itself is not bad, it shows you your stress. In this respect, it is similar to cholesterol.
Here are some ways to significantly reduce stress levels:
- meditate;
- Move more at home or at work;
- Listen to your favorite music;
- Does not follow strict eating habits;
- More natural.
Technique 12:Adequate sleep.
Sleep has a great influence on weight loss. Here are some facts:
- Lack of sleep can increase the likelihood of obesity by up to 50%;
- Lack of sleep can cause fluctuations in leptin and growth hormone releasing hormone, so appetite is not well regulated;
- People who lack 15 hours of sleep per week compared to normal cortisol levels increase by 50-80%.
A person needs at least 6-7 hours of sleep. For some, more but no more than 9 hours. Here are some tips for getting the best sleep:
- Do not use your gadget after 20: 00. And don't watch TV. Of course, it’s better not to watch it at all, but at least after 20: 00;
- Do not drink caffeinated beverages at night, such as coffee, cola, tea;
- Go to bed at the same time;
- Don't look at your watch while lying in bed.
"The only way to lose weight is to rethink life goals"
Cyril Connolly
4. Thinking
Thinking about weight loss is also an underestimated topic. At the same time, this is very important. It's not about weight loss through the power of thought, but about the heart and motivation.
Of course, if you have the wrong mindset, you may lose weight. But the effect will be short-lived. In this case, rollback is a matter of time.
Is it internal or external? How to find motivation to lose weight?
People often say: "I have to lose weight. " The word "must" means that desire comes from outside. Such people do not want to lose weight for themselves, their desire is imposed, they want to lose weight for others.
There are two reasons for this:
- Weight loss for your partner or loved one.
- Lose weight to meet certain social norms.
However, in order to lose weight, there must be internal motivation, which should move you forward. The only person you want to lose weight is yourself!
Therefore, you need to convert "I must lose weight" to "I want to lose weight" and honestly admit to yourself why you want to do thisIt is best to write these reasons on paper, and then you are more likely to see the big picture.
Attention! You should always think-"I want to lose weight" (internally, this is the best motivation for weight loss), not-"I have to lose weight" (external motivation).
It should be noted separately that compared with men, women need more motivation to lose weight. Women are more vulnerable, so they are more likely to go astray, so they need more motivation.
Tip 13:Food should not be regarded as filling the stomach.
Many people think that food is just filling the stomach. It's a pity, because we don't just need food.
has two main purposes:
- Gain energy and maintain mentality;
- Get nourishment to support your body.
If you focus on these two goals, you will automatically eat healthier foods. Hunger is no longer a signal to fill your stomach quickly. You will choose clean, natural and fresh food.
In addition to the results of weight loss, health and happiness will also bring you additional benefits. Agree, is it not bad?
Technique 14:Get help.
Seeking support is a great way to increase weight loss. You don’t have to complete all the steps yourself.
There are several possibilities:
- Looking for boyfriend or girlfriend to participate in sports together;
- Share your weight loss plan with family and friends who can help or support you;
- Join a group of people who lose weight like you.
All of these can give you the extra power you need. Losing weight is a difficult and slow process, and the support of others is very important here, because there will inevitably be situations that will make you shrink. In order to overcome these difficulties, the shoulders of friends will come in handy.
Technique 15:Set realistic goals.
People overestimate what can be achieved in the short-term, and underestimate what can be achieved in the long-term.
Many people who lose weight like to believe that weight loss is very fast. They have high short-term expectations, which of course is unrealistic. Therefore, people lose their motivation and belief in success.
Weight loss not only underestimates the long-term prospects. Aspiring entrepreneurs often encounter this situation: they want to become millionaires immediately after starting a business, regardless of what the company will develop if they work for 5 or 10 years.
I have been on a diet for 14 days, and I have lost my way. . . 14 days!
Tommy Cooper
Important! Set realistic weight loss goals. Divide each goal into multiple small goals and gradually achieve them. Every little victory will give you confidence.
As a result, you will be able to solve your main tasks, and the process of losing weight is not difficult for you.
Tip 16: Don’t force yourself to eat extreme diets.
Diet is usually not good because it prohibits one person from satisfying their needs. Yes, tossing pie at night is especially necessary, but you also need to use it carefully and smoothly.
Many times, diet makes a person think more about the food he wants to eat. He must suppress unnecessary thoughts. As a result, a person is always in a state of tension, and at the same time, desire will only increase, which will not bring any benefit.
If you suppress your desires artificially, sooner or later your mind will not be able to bear the pressure and will explode. This principle applies not only to weight loss, but also to all areas of life.
Therefore, people should not always think: "I want this, but I can't", on the contrary: "I can, but I don't want this".
Psychological techniques for weight loss
So let’s talk about the interesting part. How to make yourself lose weight?
Psychological skills-reading and memory.
Tip 1. Use a small plate.
A series of studies have shown that when using small plates, you will automatically eat less. Regardless of the size, people always fill the plates in the same way.
If the plate is large and there is very little food, you will feel that you eat very little. If the plate is small, but the plate is full, it seems to you that you have eaten a lot. see this.
"My wife started looking for a nutritionist and lost $300 in two months"
Robert order
Tip #2. Use tall and narrow glasses.
According to scientists, when using tall and narrow glasses, your alcohol consumption can be reduced by up to 50%. This is because you think the glass is large, although it is not. When you drink with it, your mind sends the same signal to your brain, as if you were actually drinking water from a large glass.
Therefore, please use tall glasses when drinking alcoholic or high-calorie beverages.
When drinking herbal water and tea, please use low glasses and wide glasses.
Tip #3. Use the red plate for oily food.
Another tip: Eat fewer high-calorie foods from the red plate than all other foods.
We associate red with "stop", so we subconsciously shorten the meal time.
Everyone knows that there seems to be enough time on the table, but there is still food on the plate. Usually, we are full on the machine without realizing that the body is full. Therefore, the red sign does not allow you to do this. At the first signs of saturation, we will stop and we will not overeat.
Recommendation #4. Eat at the company.
When guests or strangers sit at the table, people’s diet is reduced by nearly 40%.
Their presence increases stress and does not allow people to forget and overeat. . .
Recommendation 5. Don't look at food advertisements.
People who often watch food on TV eat 30% more than people who don’t watch TV.
"The less the substance, the better the exchange"
So be careful when watching TV.
Suggestion #6. Hang a mirror in the kitchen.
Many studies have shown that a mirror in the kitchen can help you lose weight.
This is due to the fact that it is often unpleasant to watch a person eat. In addition, he can observe his misbehavior in food from the outside. It can be considered outrageous.
Tip #7. Make unhealthy food more difficult to obtain.
greatly reduces the possibility of snacking.
For example, if you store candy in a transparent container, it is more likely to open the candy and consume more calories per day than an opaque container.
It is best to put all kinds of bad things somewhere in the kitchen. This is the nutritional psychology of weight loss.
Conclusion
Unable to grasp huge. Even this article contains too much information to digest and cannot be applied immediately. Even if you try, it will not bring any benefit.
It's best to move gradually, choose 2-3 methods for yourself, study them gradually, and introduce them into life gradually. This will help you get results faster. This is the whole psychology of losing weight.